CrossFitters fear only one thing:

The WOD (Workout of the Day.) The enemy pales in comparison.
If they do not, it is not hard enough.

The WOD - FRI, 10APR09


GOOD FRIDAY-FIGHT THE GOOD FIGHT

Five stations, one minute per station, as many reps as possible per station.
Repeat for three rounds, resting for one minute between rounds.

  • WBS, 20/15#, 10' (Reps)
  • Sumo Deadlift High-Pull, 75/55# (Reps)
  • Box Jump, 20" box (Reps)
  • Push-press, 75/55# (Reps)
  • Row,(Calories)

    The clock does not reset or stop between exercises. On call of "rotate," the athlete must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

    Post score to comments

    Isaiah 53:1-12




    "Fight Gone Bad"...[ wmv ]


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